Kuthatha ixesha elingakanani ukunciphisa umzimba?

Umxholo

• Kwenzeka njani ukunciphisa umzimba
• Izinto ezichaphazela ukwehla kobunzima
• Isini
• Ubudala
• Indawo yokuqala
• Ukusilela kweekhalori
• Lala
• Ezinye izinto
• Ukutya okusemgangathweni kokunciphisa umzimba
• Amaxabiso akhuselekileyo okunciphisa umzimba
• Umgca wezantsi

Nokuba ufuna ukunciphisa umzimba ngesihlandlo esikhethekileyo okanye ukuphucula impilo yakho, ukwehla kobunzima yinjongo eqhelekileyo.

Ukusetha ukulindeleka okuyinyani, unokufuna ukwazi ukuba yeyiphi inqanaba lokulahleka kwesisindo esempilweni.

Eli nqaku licacisa izinto ezichaphazela ukuba kungakuthatha ixesha elingakanani ukunciphisa umzimba.

Kwenzeka njani ukunciphisa umzimba

Ukwehla kobunzima kwenzeka xa uhlala usitya iikhalori ezimbalwa kunokuba utshise usuku ngalunye.

Kwelinye icala, ukuzuza ubunzima kuyenzeka xa uhlala usitya iikhalori ezingaphezulu kokutsha.

Naluphi na ukutya okanye isiselo osisebenzisayo esineekhalori ngokubala kwikhalori yakho yonke.

Oko kwathethi, inani leekhalori ozitshisayo mihla le, ezaziwa njengenkcitho yamandla okanye ikhalori, zinzima ngakumbi.

Inkcitho yekhalori yenziwe zezi zinto zintathu zilandelayo ():

• Ukuphumla kwenqanaba lokunciphisa umzimba (RMR). Eli linani leekhalori zomzimba wakho ezifuna ukugcina ukusebenza komzimba okuqhelekileyo, njengokuphefumla nokupompa igazi.
• Iziphumo zeThermic zokutya (TEF). Oku kubhekisa kwiikhalori ezisetyenziselwa ukwetyisa, ukufunxa, kunye nokucola ukutya.
• Iziphumo zethermic yomsebenzi (TEA). Ezi ziikhalori ozisebenzisayo xa usenza umthambo. I-TEA inokubandakanya ukungasebenzi komzimba i-thermogenesis (NEAT), enika ingxelo yeekhalori ezisetyenziselwa imisebenzi efana neyadi kunye nokujikeleza.

Ukuba inani leekhalori ozisebenzisayo lilingana nenani leekhalori ozitshisayo, ugcina ubunzima bomzimba wakho.

Ukuba ufuna ukunciphisa umzimba, kufuneka wenze ibhalansi engeyiyo ngokutya iikhalori ezimbalwa kunokuba utshise okanye utshise iikhalori ezininzi ngokwanda komsebenzi.

Ukwehla kobunzima kwenzeka xa uhlala usitya iikhalori ezimbalwa kunokuba utshise usuku ngalunye.

Izinto ezichaphazela ukwehla kobunzima

Zininzi izinto ezichaphazela izinga lokunciphisa umzimba. Uninzi lwazo alukho kulawulo lwakho.

Isini

Umlinganiselo we-fat-to-muscle uchaphazela kakhulu ukukwazi kwakho ukunciphisa umzimba.

Kuba abantu basetyhini banenqanaba elikhulu le-fat-to-muscle kunamadoda, bane-5-10% ye-RMR esezantsi kunamadoda anobude obufanayo ().

Oku kuthetha ukuba abasetyhini batshisa i-5-10% yeekhalori ezimbalwa kunamadoda aphumlileyo. Ke, amadoda athanda ukunciphisa umzimba ngokukhawuleza kunabafazi abalandela ukutya okulinganayo kwiikhalori.

Umzekelo, uphononongo lweeveki ezi-8 kubandakanya abathathi-nxaxheba abangaphezulu kwama-2,000 kwisidlo esineekhalori ezingama-800 bafumanisa ukuba amadoda alahlekelwe sisisindo se-16% ngaphezulu kwabasetyhini, kunye nokwehla kobunzima obuyi-11.8% emadodeni kunye ne-10.3% kwabasetyhini ().

Nangona kunjalo, ngelixa amadoda ethanda ukunciphisa umzimba ngokukhawuleza kunabafazi, isifundo khange sihlalutye umahluko osekwe kwisini kumandla okugcina ukunciphisa umzimba.

Ubudala

Olunye lweenguqu ezininzi zomzimba ezenzeka ngokuguga lutshintsho kulwakhiwo lomzimba-ukutyeba kobunzima kunye nobunzima bemisipha buyancipha.

Olu tshintsho, kunye nezinye izinto ezinje ngokuncipha kweekhalori zamalungu akho aphambili, inegalelo kwi-RMR esezantsi (,).

Ngapha koko, abantu abadala abangaphezulu kweminyaka engama-70 banokuba nee-RMR ezingama-20-25% ezantsi kunaleyo yabantu abadala abancinci (,).

Oku kuncipha kwi-RMR kunokwenza ukuba ukunciphisa umzimba kubenzima nangobudala.

Indawo yokuqala

Ubunzima bomzimba wakho wokuqala kunye nokwakheka kunokuchaphazela nokuba ungalindela kangakanani ukunciphisa umzimba ngokukhawuleza.

Kubalulekile ukuqonda ukuba ilahleko ezahlukeneyo zokulahleka kobunzima (ngeepawundi) zinokuhambelana nesihlobo esifanayo (%) ukwehla kobunzima kubantu abohlukeneyo. Ekugqibeleni, ukunciphisa umzimba yinkqubo entsonkothileyo.

IZiko leSizwe lezeMpilo (i-NIH) isiCwangcisi soBunzima bomzimba sisikhokelo esiluncedo malunga nokuba ungaphulukana kangakanani nokusekelwa kubunzima bakho bokuqala, ubudala, isini, kwaye zingaphi iikhalori ozithathayo kunye nokuchitha (7).

Nangona umntu onzima enokuthi aphulukane nobungakanani bobunzima, umntu onobunzima obuncinci angalahlekelwa yipesenti elinganayo yomzimba wabo (10/250 = 4% xa kuthelekiswa no-5/125 = 4%).

Umzekelo, umntu onobunzima obungama-300 eekhilogram (136 kg) unokuphulukana neekhilogram ezili-10 (4.5 kg) emva kokunciphisa ukutya kwabo kwemihla ngemihla ngeekalori ezili-1 000 kunye nokwanda komzimba kwiiveki ezi-2.

Ukusilela kweekhalori

Kuya kufuneka wenze ibhalansi engeyiyo ukunciphisa umzimba. Ubungakanani beli khalori lisilelayo lichaphazela ukukhawuleza ukunciphisa umzimba.

Umzekelo, ukusebenzisa ii-calories ezimbalwa ezingama-500 ngosuku kwiiveki ezi-8 kuya kubangela ukulahleka kwesisindo esikhulu kunokutya ii-calories ezimbalwa ezingama-200 ngosuku.

Nangona kunjalo, qiniseka ukuba ungenzi intsilelo yakho yeekhalori zikhulu kakhulu.

Ukwenza njalo akunakuphela kungazinzisi kodwa kukubeka emngciphekweni wokusilela kwezondlo. Ngaphezulu, kunokukwenza ukuba unciphise umzimba ngohlobo lobunzima bemisipha kunamafutha.

Lala

Ukulala kuhlala kungakhathalelwanga kodwa kubalulekile ekunciphiseni ubunzima.

Ukuphulukana nokulala okungapheliyo kunokuthintela ukunciphisa umzimba kunye nesantya apho uphala khona iiponti.

Ubusuku obunye kuphela bokulala ubonakalisiwe ukonyusa umnqweno wakho wekhalori ephezulu, ukutya okungenazondlo, ezinje ngeicookies, iikeyiki, iziselo ezineswekile kunye neetshiphusi (,).

Isifundo esinye seveki ezi-2 abathathi-nxaxheba abangahleliyo kwisidlo esinqandiweyo sekhalori sokulala iiyure eziyi-5.5 okanye eziyi-8.5 busuku ngabunye.

Abo balala iiyure eziyi-5.5 balahle i-55% engaphantsi kwamafutha omzimba kunye ne-60% ngaphezulu ubunzima bomzimba obuthathaka kunabo balale iiyure eziyi-8.5 ngobusuku bonke ().

Ngenxa yoko, ukungalali ixesha elide kunxulunyaniswa kakhulu nohlobo lwe-2 yeswekile, ukutyeba kakhulu, isifo sentliziyo, kunye nomhlaza othile (,,).

Ezinye izinto

Zininzi ezinye izinto ezinokuchaphazela izinga lokulahleka kobunzima bakho, kubandakanya:

• Amayeza. Amayeza amaninzi, anje ngee-anti-depressants kunye nezinye ii-antipsychotic, anokukhuthaza ukuzuza ubunzima okanye ukuthintela ukunciphisa umzimba ().
• Iimeko zonyango. Izigulo, kubandakanya ukudakumba kunye ne-hypothyroidism, imeko apho idlala lengqula lakho livelisa ezimbalwa kakhulu kwimetabolism-elawula iihomoni, inokucutha ukunciphisa umzimba kunye nokukhuthaza ukutyeba (,).
• Imbali yosapho kunye nemfuza. Kukho icandelo lofuzo olusekwe kakuhle olunxulunyaniswa nabantu abatyebe kakhulu okanye abatyebe kakhulu, kwaye inokuchaphazela ukwehla kobunzima (.).
• Ukutya kwe-Yo-yo. Le patheni yokulahleka kunye nokufumana kwakhona ubunzima kunokwenza ukuba ukunciphisa umzimba kubenzima nangakumbi kwinzame nganye, ngenxa yokwehla kwe-RMR ().

Ubudala, isini, kunye nokulala zezona zinto zininzi zichaphazela ukwehla kobunzima. Ezinye zibandakanya iimeko zonyango, imfuza yakho, kunye nokusetyenziswa kwamayeza athile.

Ukutya okusemgangathweni kokunciphisa umzimba

Ngezidlo ezingenakubalwa zokulahleka kwesisindo ezikhoyo- zonke iziphumo ezithembisayo ezinomdla kunye nezikhawulezayo- kunokuba nokudideka ukwazi ukuba yeyiphi eyona ilungileyo.

Nangona kunjalo, nangona abadali kunye nabaxhasi bebona iinkqubo zabo ziphezulu kunezinye, akukho ndlela enye yokutya yokulahleka kwesisindo (,).

Umzekelo, ukutya okune-carb ephantsi njenge keto kunokukunceda ukunciphisa umzimba ekuqaleni, kodwa izifundo azifumani mahluko mkhulu ekulahlekeni kwesisindo kwixesha elide (,,).

Eyona nto ibaluleke kakhulu kukukwazi ukunamathela kwipateni yokutya esekhalori esempilweni (,).

Nangona kunjalo, ukulandela ukutya okuncinci kakhulu kweekhalori ixesha elide kunzima kubantu abaninzi kwaye nesizathu sokuba uninzi lokutya kusilele ().

Ukunyusa amathuba okuphumelela, nciphisa ngokulingeneyo ikhalori oyityayo, uzikhethele ngokwakho ukutya okutya ngokuya kukhetho lwakho kunye nempilo yakho okanye usebenza nomntu otya ukutya okutyikityiweyo.

Hlanganisa ukutya kunye nokuzilolonga, kubandakanya zombini i-aerobic kunye noqeqesho lokuxhathisa, ukwandisa ukulahleka kwamafutha kunye nokuthintela okanye ukunciphisa ukulahleka kwemisipha ().

Ngokususa ukutya okucutshungulwe kakhulu kunye nokubandakanya okunempilo, ukutya okupheleleyo, okufana nemifuno, iziqhamo, ukutya okuziinkozo, amafutha asempilweni, kunye neeproteni, ungaqhubeka nokukhuthaza ukunciphisa umzimba kunye nempilo yakho iyonke.

Ukulandela ukutya ekunciphiseni ubunzima kunzima kubantu abaninzi. Nokuba zithini na iinjongo zakho, khetha ipateni yokutya esekwe kukhetho lwakho kunye nenqanaba lempilo.

Amaxabiso akhuselekileyo okunciphisa umzimba

Ngelixa uninzi lwabantu lunethemba lokulahleka ngokukhawuleza, okukhawulezayo, kubalulekile ukuba ungalahli ubunzima obuninzi ngokukhawuleza.

Ukwehla ngokukhawuleza kobunzima kunokunyusa umngcipheko wamatye enyongo, ukungabikho komzimba, kunye nokungondleki ().

Ezinye iziphumo ebezingalindelekanga zokunciphisa umzimba ngokukhawuleza zibandakanya (,):

• intloko ebuhlungu
• ukucaphuka
• ukudinwa
• ukuqhina
• ukulahleka kweenwele
• izitenxo zokuya exesheni
• ukulahleka kwemisipha

Nangona ukwehla kobunzima kunokubakho ngokukhawuleza ekuqaleni kwenkqubo, iingcali zicebisa ukwehla kobunzima be-1-3 yeepawundi (0.45-1.36 kg) ngeveki, okanye malunga ne-1% yobunzima bomzimba wakho ().

Kwakhona, gcinani engqondweni ukuba ukulahleka kwesisindo akuyona inkqubo ehambelanayo. Ezinye iiveki ungaphulukana nokunye, ngelixa ezinye iiveki ungaphulukana nokuncinci okanye ungalahli kwaphela (,).

Sukutyhafa ukuba ukuncipha kwakho kuyacotha okanye kumathafa weentsuku ezimbalwa.

Ukusebenzisa idayari yokutya, kunye nokuzilinganisela rhoqo, kunokukunceda uhlale endleleni.

Uphando lubonisa ukuba abantu abasebenzisa iindlela zokuzijonga ngokwakho, ezinje ngokurekhoda ukutya okutyayo kunye nobunzima bakho, baphumelele ngakumbi ekunciphiseni ubunzima kunye nokuzigcina kunabo bangenzi ().

Ukunciphisa umzimba ngokukhawuleza kunokukhokelela kwiingxaki ezinjenge-gallstones, ukulahleka kwemisipha kunye nokudinwa okukhulu. Iingcali zicebisa ukwehla ngokulinganayo kwe-1-3 yeephawundi (0.45-1.36 kg) ngeveki, okanye malunga ne-1% yobunzima bomzimba wakho.

Umgca wezantsi

Ukwehla kobunzima kwenzeka xa usitya iikhalori ezimbalwa kunokuba utshise.

Zininzi izinto ezichaphazela izinga lokulahleka kobunzima bakho, kubandakanya isini sakho, ubudala, ukuqala ubunzima, ukulala, kunye nobungakanani bentsilelo yakho yeekhalori.

Ukujolisa ekunciphiseni i-1-3 yeephawundi (0.45-1.36 kg) ngeveki yindlela ekhuselekileyo nezinzileyo yokufikelela kwiinjongo zakho.